• Stefanie Rock

5 ways to tell if your athlete is missing key nutrients...


It's not easy to convince kids to eat fruits and vegetables just because they're healthier than chips and fries.


Although we, as parents, know the benefits, most kids aren't focused on long-term health...


they're focused on their game.

Which, actually, is a great indication of how their fueling choices affect their performance... even if they don't realize it.


If you compare their pre/post workout food with performance it might be a little clearer- BUT that's just a small piece of the puzzle. Every day I hear parents asking, "what should I feed my kid before practices and games?" It's a lot like asking "what should my kid study..." the night before the SAT. Sure, I can give you ideas that help prevent cramping, fatigue, and increase endurance, but the preparation begins long before they walk into rink. If they're skipping meals during the day... Under-hydrated... Fueling with chips, burgers, fries, and pizza...


even a solid pre-practice meal or snack can't make up for the missing nutrients essential for endurance, focus, recovery, energy, and strength- not to mention growth and immunity. What do you (and they) notice on the ice?

  • endurance lacking

  • complaints about feeling sore or tired

  • energy finally kicking in at the end of practice

  • energy dropping at the end of practice

  • frequent mistakes in regularly practiced drills

Unfortunately, it only takes one under-fueled athlete to affect the entire team (side note: close to 90% of the athletes I work with are underfueling when we begin). The amazing news is that athletes quickly recognize the difference proper fueling can make in their performance and recovery...

like this Rock Performance athlete that was underfueling when we began working together over the summer.


How can you encourage your athlete to incorporate more immunity, energy, and body strengthening foods?

Aligning nutrient-dense foods with performance benefits:


increased endurance...

improved recovery...

decreased risk of injury...

strengthened immunity...

improved focus...


connects their plate to their game.


Just like teaching athletes correct form and technique from the beginning, they're never too young to discover how proper fueling affects their game.


And... we- as parents- also gain peace of mind that they're building lifelong habits to support future health too.


Questions about fueling for growth, health, and performance? Email me at stefanie@rockperformance.net.